Monday
Jul072014

Press | WOD 7.7.14

Fitness3 x 5 Linear Progression 
Add 2 to 5 lbs to last week. 

Performance: 82.5% x 4 x 4, then 80% x 4 x 4
Rest two minutes between sets.  

Post loads to comments.
e5/6 
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Partner WOD
AMRAP 21 Minutes (one partner working at a time): 
3 Strict Press 115/75
6 Push Press 115/75
3 Strict Pull Ups
6 Kipping Pull Ups
200m Sprint 

Post Rx and time to comments.

McD and David installed a Big Ass Fan to keep you cool this summer

News and Notes 

CFSBK Classifieds

Have you checked out CFSBK Classifieds yet? No, there isn't a Missed Connections thread, but there's all sorts of other neat stuff. This new forum will allow CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. It's a result of our desire to find a better way to localize all the resources within our community. Head over there to play around and post (responsibly) to your heart's content! 

Travel Gym Recommendations 

We also wanted to find a way to save all the recommendations we make to each other about other gyms while people are traveling, hence the new tab Travel Gym Recommendations (it’s also in the left-hand column under Member Resources). This will be a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. The United States West thread is currently in the lead with the most entries, but we know you guys regularly gallivant to the far corners of our globe and CrossFit, so fill up those other regions!

If you have any questions about either of these new additions, please email Kate at katharine [at] crossfitsouthbrooklyn.com.

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The Secret of Effective Motivation New York Times
Burpee Equivalents: Junk Food in Terms of Your Favorite Exercise Spartan Blog
Beyond Training: Mastering Endurance, Health, and Life w/ Ben Greenfield Barbell Shrugged
This Aerobic Video Wins Everything

Sunday
Jul062014

Deadlift or Power Clean and Jerk | WOD 7.6.14

Fitness: Deadlift: 4 x 2
Add 5-15 pounds. It should be getting heavy, but maintain a perfect spine.

Performance: Power Clean + Push Jerk + Split Jerk at 75% x (1+1+1) x 5 
Use 75% of Wednesday's number. Buy-in is 1.25xBW clean and jerk for men, 1xBW for women.

Post loads to comments.
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AMRAP in 15 minutes:
20 Wall Ball 20/10lbs, 14''/9''
15 Box Jump Over 24''/20"
10 Toes to Bar (or 20 sit-ups)

Post Rx and time to comments.

Alex muscling up

  • Active Recovery is today at 11am, come get mobile!

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Ecuador's "Superleaf" Tea: Could It Replace Your Afternoon Coffee? National Geographic
Knowing What to Eat, Refusing to Swallow It The Huffington Post
How a 5'5" Basketball Player Trained Himself to Dunk The Atlantic

Saturday
Jul052014

Snatch | Back Squat

Fitness: Mid Hang Snatch + Knee Hang Snatch
Work up to something heavy on the complex.

Performance:
1) High Hang Snatch 1-1-1

2) Knee Hang Snatch 100% x 2 x 2
Work up to a heavy single from the high hang, then perform two doubles from the knee.  

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Back Squat 

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 77.5% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.
e4/6

Kevin R. never ceases in his search for that perfect location for an impromptu L-sit. Here he is on top of a stone wall that surrounds the 13th-century San Michele de Murato church in the hills of the Nebbiolo region of Northern Corsica. 

  • Happy birthday, Dave F.! It's tough to choose, but we think this is our favorite photo of you.

Bend, Stretch, and Mobilize

  • Yoga for Athletes with Coach Whitney is at 10am.
  • Active Recovery is at 11am and 12pm with Coach David.

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Psychedelic Mushrooms Put Your Brain in a “Waking Dream” Washington Post
Think Like a Doctor: Sugar-Free New York Times

Friday
Jul042014

Rest Day

K. Harpz dropped in on K. Starr, the King of Mobility

  • Happy 50th Birthday, Jason H.!

Scheduling Changes Today

  • Open Gym is from 8am to noon. 
  • Classes are canceled. 
  • There is a floater WOD programmed for people who showed up yesterday and are coming to class tomorrow.

Today is Your Last Chance to Sign Up for the 2014 Subway Series

The 2014 Subway Series is right around the corner, and we know you'll be sad if you don't sign up! CFSBK will have one 4-person competition team, and any number of additional 3-person open teams. For more details on the event, check out our post last weekIf you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by TODAY. Coaches will review the list of interested athletes and their availability and assign everyone to a team. Your team will then receive an email notifying you to register for the event.

2014 Subway Series Registration Form

Don't delay! It's your last chance! If you have any questions, hit up Melissa [at] crossfitsouthbrooklyn.com. 

Happy Fourth of July, CFSBK!

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The Pursuit of 'Radical Acceptance': Mental Health and the NFL ESPN
The Push-Up: Why is This So Hard? Catalyst Athletics
Wrong! Deconstructing 5 Famous History Stories Radiolab 

Thursday
Jul032014

WOD 7.3.14

Fitness
Perform each segment for time and rest until the next 10 minute segment begins.

At 0:00
800m-ish (1 lap starting towards 4th, plus 4th and back) 

At 10:00
40 DB Squat Clean Thrusters

At 20:00
3 Rounds:
15 Kettlebell Swings
15 Push Ups 

Performance
Perform each segment for time and rest until the next 10 minute segment begins.

At 0:00
800m-ish (1 lap starting towards 4th, plus 4th and back) 

At 10:00
3 Rounds:
10 Dumbbell Thrusters
10 Handstand Push Ups

At 20:00
3 Rounds:
15 Kettlebell Swings 72/53
5 Muscle Ups

Post times and loads to comments.

Kevin M. with an excellent split jerk recieving position. Note his vertical torso, active shoulders and the overall balance in the system.

Scheduling Changes for Tomorrow

The gym will be open for Open Gym from 8am until 12pm. There are no other classes scheduled for that day and we will have a floater WOD on tap for anyone interested. Classes are on as normal for Saturday

Sign Up for the Subway Series! Friday is Your Last Chance!

Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! CFSBK will have one 4-person competition team, and any number of additional 3-person open teams. For more details on the event, check out our post last weekIf you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by TOMORROW. Coaches will review the list of interested athletes and their availability and assign everyone to a team. Your team will then receive an email notifying you to register for the event.

2014 Subway Series Registration Form

Jump on it, CFSBK. You'll be sad if you miss this chance! If you have any questions, hit up Melissa [at] crossfitsouthbrooklyn.com. 

Travel Gym Recommendations 

Along with CFSBK Classifieds, we’ve also added a tab to fix the often weekly request for recommendations re: other gyms while people are traveling. The tab is Travel Gym Recommendations, and it’s also in the left-hand column under Member Resources. This will be a great place to keep everyone’s notes about their experiences at other affiliates, both good and bad. Post away!

June 2014 Articles in Review

June was a busy month full of fresh articles from our coaches and repurposed articles from Inside the Affiliate. In case you missed any of them, we've included this list for your Thursday reading pleasure (starting with the latest):

Bodyweight Workouts for Traveling David Osorio
The Organic Affiliate Growth Model Inside the Affiliate
How to Be a Good Bar Partner Chris Fox
Global Flexion and Extension David Osorio
Active Recovery at CFSBK Inside the Affiliate
Notes from Jason Fidler, D.C.: Moving Smart and Increasing Performance
The Underlying Philosophy Behind Programming at CFSBK Chris Fox
Why We Love to Blog at CFSBK Inside the Affiliate

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I Don’t Want to Look Like Her Average2Athlete
Tim Howard Just Taught Me to Love Soccer The Atlantic

Wednesday
Jul022014

Clean and Jerk | Front Squat 

Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift. 

PerformanceHang (knee) Clean and Jerk (1+1) 1-1-1, then 80% x 1 x 3
Work up to a heavy single on today's complex of a clean from the hang plus a jerk. Then back off to 80% for three singles.
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Front Squat

Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight. 

Performance: 77.5% x 6 x 5
Rest less than two minutes between sets. 

Post loads to comments.
e4/6

McDiesel corralling a herd of CFSBKers

News and Notes

  • Classes are canceled this Friday, July 4th, but we are having Open Gym from 8am to noon. 
  • Meat, Veggie, and Egg CSA members: Don't forget to pick up your goods tonight between 6-8:30pm!
  • CFSBKer Nick P. wrote an e-book with a cool title: Cool Code, Bro: Brogrammers, Geek Anxiety and the New Tech Elite. It’s free on Amazon through the end of the day. Check it out!
  • Happy birthday, Amy A.!

CFSBK's Managing Editor: Kate Reece

Last August, I put a call out on the blog looking for someone to help me edit and stay on track of my new project, Inside the Affiliate. Kate Reece was one of the many people who contacted me about the job and was a shoe-in for the position. Kate is a professional writer, editor, and writing coach as well as a project manager who has proven herself invaluable for both Inside the Affiliate and more recently, this blog. Shortly before my recent trip to Europe, Kate (K.R.Editz) took the helm of the gym blog, providing a more consistent style guide and better follow-up on gym events, as well as helping produce and manage more content, like the many recent articles you've seen from both the coaching staff and her.

The CFSBK blog has been a labor of love for me since starting it in 2007 and I'm still involved with the content on a daily basis, however I am very excited to turn the bulk of its management over to KR. Kate and I have been working together to make the transition as seamless as possible and I'm happy to say that I believe the blog is now better than ever (as much as we'll miss my bizarre typos and artistic use of punctuation, of course). 

Suggested links, travel/interesting photos, testimonials, and anything you guys think is blog-worthy should be sent to Katharine [at] crossfitsouthbrooklyn.com moving forward. 

Note from Kate

I love working on this blog and Inside the Affiliate because I love figuring out creative ways to tell peoples' stories. I already work with a number of CFSBKers but starting in August, I will be working full-time as a freelance writer, editor, and writing coach. I would love to collaborate on any projects that involve telling compelling stories, asking lots of questions, or helping you become a better writer. My favorite area of my work is interviewing people and taking oral histories. Check out my snazzy new website if you want to poke around and see more of my work. And please hit me up with any questions or ideas re: the CFSBK blog!

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How to Keep Your Muscles Strong as You Age The Wallstreet Journal
The Dark Knight of the Soul The Atlantic
Lowering the Bar Safely in the Snatch, Clean and Jerk Catalyst Athletics 
Is Obesity O.K.? New York Times

Tuesday
Jul012014

Rest Day

Sun's out, guns out: Nan getting low on her air squats

News and Notes 

  • CSA Update: Village Fishmonger is on vacation this week, so the July fish delivery will be Wednesday, July 9. Meat, eggs and vegetables will arrive as scheduled tomorrow. Email Michele with questions: mignyc [at] gmail.com. 
  • Happy birthday, Eric E., Landis K., and Rachel S.!

PurePharma is Hiring!

Know and love PurePharma’s fish oil, Vitamin D, and Cal/Mag supplements? Well, they’re hiring! PurePharma is looking to hire talented, full-time Territory Managers in New York. The ideal candidate loves CrossFit and has a passion for health and wellness. Sales experience is a bonus. PurePharma is a fast-growing Danish nutraceutical company headquartered in Denmark. Their ambition is to provide the purest and highest quality health supplements available in the market. Their products are naturally produced, scientifically proven, and are designed to improve health and athletic performance. 

To learn more and apply for this position, please send a cover letter and resume along with a 30-60 second video clip (why you're the best candidate) to: Kerri [at] purepharma.com

CFSBK Classifieds

You may have noticed a neat new tab in the bottom left-hand column under Member Resources called CFSBK Classifieds. It's exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. 

The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Typically people write about these things in the comments section of each day's post, but if someone doesn't see the post that day, they won't necessarily hear about it. Feel free to continue posting in the comments, especially in the interest of drawing people over to the Classifieds tab, where your information will be visible for much longer. It will also be a great way for us to learn more about what you're up to beyond your time at 597 Degraw Street!

Head over there to play around and post (responsibly) to your heart's content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com.

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Retirement Home or Workout Park? Ross Training
Secrets of the Creative Brain The Atlantic
Vasiliy Polovnikov Snatch 190 kg (419 lbs) at 105 kg bodyweight Catalyst Athletics
All Hail the Pink Helmet Posse The Hairpin